Kegel Exercises For Women
WHAT YOU SHOULD KNOW:
Kegel exercises help strengthen your pelvic muscles. Pelvic muscles hold your pelvic organs, such as your bladder and uterus, in place. These exercises help prevent or control problems with urine incontinence (leakage).
AFTER YOU LEAVE:
Use the correct muscles:
When you urinate, stop and start the flow of urine several times. You will become familiar with how it feels to tighten and relax your pelvic muscles. Once you are used to Kegel exercises, you can do them at any time.
How to do Kegel exercises:
- Tighten your pelvic muscles slowly. It may feel like you are trying to hold back urine or gas. Hold these muscles and count to 3. Relax, tighten them quickly, and release. Repeat the cycle 10 times. Your pelvic muscles may be weak when you first start to do Kegel exercises. Tighten and hold your pelvic muscles for 5 seconds at first. Increase to 10 seconds as you get stronger.
- Do 10 sets of Kegel exercises, 5 times a day. Do not hold your breath when you do Kegel exercises. Keep your stomach, back, and leg muscles relaxed.
- Tighten your pelvic muscles before you sneeze, cough, or lift to prevent urine leakage.
Follow up with your primary healthcare provider as directed:
Write down your questions so you remember to ask them during your visits.
Contact your primary healthcare provider if:
- You cannot feel your muscles tighten or relax.
- You leak urine.
- You have questions or concerns about your condition or care.
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The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.